What Are Post Workout Supplements?
Dietary supplements don't replace diet and exercise, but they can make it much easier to reach your fitness goals while improving athletic performance. Post-workout supplements are fitness supplements that can promote a faster recovery after workouts.
A post-workout supplement is a type of supplement that can more specifically help to improve muscle recovery, reduce muscle soreness, and support muscle growth post-training sessions.
Refuelling after a workout is an important part of muscle recovery so your body can rebuild muscle tissue optimally and replenish glycogen and protein stores.
Many individuals find that supplementing in this way helps them to reach their fitness goals faster. Athletes and active individuals can benefit from post workout supplements in their regimen as they require increased nutrition that is not always obtainable through diet alone.
While there are many post-workout supplements on the market claiming to optimize your fitness performance, it's important to choose your supplements with safety, quality, and efficacy in mind.
The 5 Best Post-Workout Supplements of 2022 at Vitasave, According to a Nutritionist
#1. AOR BCAAs
Branched-Chain Amino Acids include the amino acids; leucine, valine, and isoleucine.
Amino acids are an important part of post-workout recovery as they make up the building blocks of protein.
These fitness supplements are often recommended in order to reduce muscle breakdown and muscle fatigue while increasing lean muscle mass.
Research indicates that BCAAs can stimulate muscle protein synthesis (1). They can also help you to stick to your workout for longer and decrease feelings of fatigue, improving energy levels and physical performance (2)(3). When BCAA levels drop, tryptophan increases in the brain which is then converted into serotonin, a neurotransmitter known to make you feel more sleepy. Supplementing with BCAAs can help to prevent this and counteract the sleepy effects of tryptophan (4).
Research indicates that there isn't much of a difference whether you consume BCAAs pre or post-workout (9). Taking them before or after a workout may be just as effective in order to prevent muscle breakdown and support muscle building (5).
These supplements are available in capsule or powder form.
AOR BCAAs provide 5 grams of BCAAs per serving that you can conveniently mix into your water, shake, or juice.
A gainer supplement provides a boost of calories and macronutrients for increased gains at the gym. This dietary supplement can help to increase muscle mass and support recovery. Unlike protein powders, mass gainers are different as they combine a balance of protein, carbs, and fat.
It's important to consume clean calories of course, and avoid artificial ingredients, sweeteners, inflammatory oils, and refined sugars for optimal nutrition in order to best support your health and fitness goals.
Iron Vegan Athlete's Gainer delivers 42 grams of non-GMO plant-based protein derived primarily from fermented pea protein and organic sprouted brown rice protein. Each serving provides over 700 calories, 13 grams of fibre, and only 1 g of sugar.
Iron Vegan maintains its commitment to non-GMO proteins and to all-natural formulas that are certified vegan, kosher and gluten-free.
#3. JYM PRO
JYM PRO helps to build lean body mass, improve recovery after exercise, and maintain muscle.
This supplement focuses on protein with a blend of whey protein isolate, casein, milk protein isolate, and egg white protein
Whey protein is considered by many fitness and nutrition experts as the most effective source of protein to build muscle mass and increase strength. This is because it contains a high concentration of Branched-Chain Amino Acids which are especially important for preserving muscle tissue and preventing muscle wasting during high-intensity exercise (6).
Whey protein also has a fast absorption rate in the gut compared to other proteins (7).
Micellar Casein is more slowly absorbed than whey protein, as it is a source of protein that is released over a longer period of time. Casein also breaks down into Branched-Chain Amino Acids, which are essential amino acids for recovery and can also help to increase muscle protein synthesis and ultimately muscle growth.
Milk protein isolate is a protein that has been isolated from skim milk and contains both whey and casein. Since it has more casein than whey, milk protein isolate is a slower digesting protein. This protein contains all nine essential amino acids and is also rich in BCAAs, including leucine, a particularly important amino acid for muscle growth (8)(9).
Milk protein isolate can be a good option for those who have trouble with lactose since it contains very little milk sugar.
Egg white protein is a popular food consumed by fitness enthusiasts because of its high protein content while being low in calories and fat. Egg white protein is considered a complete protein, providing all of the nine essential amino acids your body needs to obtain.
For best results, it's recommended to consume a combination of carbs and protein after exercising in order to maintain and grow muscle mass.
A post-workout shake can help to prevent the loss of muscle tissue after training by replenishing glucose and protein stores and reducing the risk of muscle catabolism.
Vega Sport Recovery Accelerator specifically helps to support post-workout recovery by supporting electrolyte and carbohydrate replenishment.
Electrolyte supplements are not typically needed for short-duration or low-intensity workouts. However, with higher intensity exercises that last longer than one hour, electrolytes become increasingly necessary.
Electrolytes assist in maintaining fluid balance, neural activity, and muscle contraction. If you don't hydrate properly with electrolytes after a strenuous workout, you increase the risk for muscle cramps and muscle soreness to occur.
Carbohydrates are also important to obtain post-workout session, when your body is depleted of glycogen and glucose. This allows the muscle tissue to replenish the glycogen that was burned during your workout.
You can take Vega Sport Recovery Accelerator by simply shaking it up with water and enjoying it as a post-workout refreshment.
A protein shake is a great way of boosting protein when you need to increase your intake and for quick fuel and replenishment after intense exercise at the gym. We've already spoken about the benefits of whey protein, and it is worth repeating as a post workout source of protein.
One of the best studied nutritional supplements in the world, whey delivers an impressive amino acid profile, and has been shown to benefit strength, lean muscle growth, and body composition.
PVL Essentials delivers 24 grams of protein in a phospholipid-rich blend of whey to deliver even better results than regular whey. The phospholipids, as well as glutamine and BCAAs, are particularly effective at helping you to retain and gain muscle mass.
Just add a scoop to your shake cup or post-workout smoothie to receive the benefits of whey and replenish energy stores after an intense workout.
About the Author
Laurence Annez is a Certified Nutritional Practitioner and Health Coach, specializing in PCOS and women's hormones. She also holds a degree in Creative Writing and has extensive experience writing on health and wellness topics. Laurence's mission is to inspire and motivate individuals to take control of their own health and reach their ultimate health goals.